OBCF WoD 02.16.2016
| Warm Up/Mobility | |
| Squat Hold x 2 min | |
| Shoulder Flexion/External Rotation on a Box w/ PVC x 1 min/side (https://youtu.be/zWC1_cffYD0?t=15s) | |
| 2 rounds of: | |
| Leg Swings – Back x 10/leg | |
| Leg Swings – Front x 10/leg | |
| Ring Rows w/ 2 sec negative x 10 | |
| T Push Up x 5/side (https://youtu.be/Y1qpiMVgicc) | |
| Metcon | |
| 21-15-9 | |
| Thrusters 95/65 | |
| Front Squats 95/65 | |
| Air Squats | |
| S/S | |
| A. 10 W2H 2 Rep Push Press | |
| B. 3×5 Strict Pull Ups (Weighted) or | |
| Negatives |
2016 02 15